Mens Nutrition Tips

1. Obesity in the United States is currently at an all time high, and is continuing to get worse.
Being overweight can increase your risk for and lead to many health problems, including:

• Diabetes
• High blood pressure
• Heart disease
• Stroke
• Cancers
  

2. Eating five or more fruits and vegetables a day and less saturated fat can improve your health and may reduce the risk of cancer and other chronic diseases. Consume a balanced diet and watch how much you eat. Please visit http://mypyramid.gov for more information on nutritional guidelines.


3. Basic Nutrition Guidelines:

• Strive for balance from all food groups
• Try to keep fat consumption at less than 30% of your daily caloric intake
• Focus on whole grains instead of processed, refined foods
• Keep sugar consumption low (cookies, cake, candy)
• Salt intake should be no more than 2,300mg per day
• It is not recommended for men to have more than 2 alcoholic drinks per day
  (one beer, one glass of wine, 1 1/2 oz of hard liquor are one serving), as alcohol is comprised of mostly empty calories and excess consumption may be harmful to your health
• Pay attention to serving sizes, even using a smaller plate may be helpful
• Know what type of fat (s) you are consuming
• Drink lots of water
• Read product labels - know what you're eating
• Don't skip breakfast
  

Fitness/Exercise12

Regular physical activity improves overall health, as little as 30 minutes can be beneficial:

• Lessen the affects of stress
• Better sleep
• Improved cardiovascular health
• Stronger immune system
• Lower risk of chronic diseases
• Reduce chances of depression and anxiety
• Help achieve and maintain a healthy body weight
  
  

Bored with Exercise?

• Change your activities
• Walk the dog or do yard work
• Park your car farther away or take the stairs
• Find a new jogging, walking or biking route
• Exercise with a friend or family member
• Play outside with your children
• Set realistic goals and reward yourself when you achieve them
  

(Check with your health care practitioner before beginning an exercise routine)




Mental Health, Relationships and Sexuality  7, 9

Men and women are affected differently when it comes to their mental stability and well-being.

• Depression affects the body, mood and thoughts, sleeping and eating habits, self-concept and the way you think about things. Often times, this goes unrecognized in men. There are medications and therapy available, please see your health care practitioner if you think you may be suffering from depression.
• Anxiety disorders affects almost 13% of Americans ages 18 to 54 in a given year. While women usually outnumber men, men suffer equally from obsessive-compulsive disorder and social phobias.
• Healthy relationships can be good for your health. Studies have shown that men who are in a committed relationship live longer, healthier and happier lives. Developing and maintaining a lasting relationship takes a lot of work:
• Don't always keep your feelings hidden
• Honesty and trust are key to a good relationships
• Be willing to compromise and work as a team with your partner
• Recognize your differences from your partner and learn to work through them together
• It is natural to be somewhat fearful, but don't let that hold you back